logo
BoostcampPNG

James 5/3/1 Combat sports

by James L.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 17, 2026 11:08
  • Last Edited
    Mar 23, 2026 12:39

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Triceps
9.8%
Front Delts
9.8%
Glutes
8%
Hamstrings
8%
Quadriceps
7.5%
Lats
7.2%
Chest
6.9%
Abs
6.5%
Biceps
6.3%
Middle Delts
4.7%
Forearms
3.8%
Adductors
3%
Rear Delts
2.7%
Lower Back
2.1%
Abductors
1.8%
Calves
1.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Zercher Deadlift
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
7
Lunge (Dumbbell)
2
4-8 reps
RPE 9
8
Leg Curl
2
6-10 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
10
Hip Abductor (Machine)
2
4-10 reps
RPE 9
11
Hip Adductor (Machine)
2
4-10 reps
RPE 9
12
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
13
Hanging Knee Raise
2
AMRAP
RPE 8
14
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
5
Zercher Deadlift
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
7
Lunge (Dumbbell)
2
4-8 reps
RPE 9
8
Leg Curl
2
6-10 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
10
Hip Abductor (Machine)
2
4-10 reps
RPE 9
11
Hip Adductor (Machine)
2
4-10 reps
RPE 9
12
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
13
Hanging Knee Raise
2
AMRAP
RPE 8
14
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Zercher Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
5
Zercher Deadlift
2
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
7
Lunge (Dumbbell)
2
4-8 reps
RPE 9
8
Leg Curl
2
6-10 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
10
Hip Abductor (Machine)
2
4-10 reps
RPE 9
11
Hip Adductor (Machine)
2
4-10 reps
RPE 9
12
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
13
Hanging Knee Raise
2
AMRAP
RPE 8
14
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
1
5-10 reps
RPE 5
3
Gladiator Deadlift
1
5-10 reps
RPE 6
4
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
5
Zercher Deadlift
1
4-8 reps
RPE 9
6
Hip Thrust (Barbell)
1
4-8 reps
RPE 9
7
Lunge (Dumbbell)
1
4-8 reps
RPE 9
8
Leg Curl
1
6-10 reps
RPE 9
9
Leg Extension
1
4-8 reps
RPE 9
10
Hip Abductor (Machine)
1
4-10 reps
RPE 9
11
Hip Adductor (Machine)
1
4-10 reps
RPE 9
12
Calf Raise (Leg Press)
1
4-8 reps
RPE 9
13
Hanging Knee Raise
1
AMRAP
RPE 8
14
Abs Crunch (Weighted)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
6
Pec Deck (Machine)
2
4-8 reps
RPE 9
7
Reverse Pec Deck
2
4-12 reps
RPE 9
8
Shoulder Press (Machine)
2
4-8 reps
RPE 9
9
Barbell Row
2
4-8 reps
RPE 9
10
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
11
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Lateral Raise (Cable)
2
4-12 reps
RPE 9
14
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
15
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
6
Pec Deck (Machine)
2
4-8 reps
RPE 9
7
Reverse Pec Deck
2
4-12 reps
RPE 9
8
Shoulder Press (Machine)
2
4-8 reps
RPE 9
9
Barbell Row
2
4-8 reps
RPE 9
10
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
11
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Lateral Raise (Cable)
2
4-12 reps
RPE 9
14
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
15
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Weighted)
2
4-8 reps
RPE 9
4
Dip (Weighted)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
6
Pec Deck (Machine)
2
4-8 reps
RPE 9
7
Reverse Pec Deck
2
4-12 reps
RPE 9
8
Shoulder Press (Machine)
2
4-8 reps
RPE 9
9
Barbell Row
2
4-8 reps
RPE 9
10
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
11
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Lateral Raise (Cable)
2
4-12 reps
RPE 9
14
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
15
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pull-Up (Weighted)
1
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Pec Deck (Machine)
1
4-8 reps
RPE 9
7
Reverse Pec Deck
1
4-12 reps
RPE 9
8
Shoulder Press (Machine)
1
4-8 reps
RPE 9
9
Barbell Row
1
4-8 reps
RPE 9
10
Bent Over Row (Barbell)
1
4-8 reps
RPE 9
11
Lat Pulldown (Neutral Grip)
1
4-8 reps
RPE 9
12
Tricep Kickback
1
4-10 reps
RPE 9
13
Lateral Raise (Cable)
1
4-12 reps
RPE 9
14
Bicep Curl (Dumbbell)
1
4-10 reps
RPE 9
15
Hammer Curl (Dumbbell)
1
4-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
6
Leg Curl
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Hip Adductor (Machine)
2
4-10 reps
RPE 9
9
Hip Abductor (Machine)
2
4-10 reps
RPE 9
10
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
6
Leg Curl
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Hip Adductor (Machine)
2
4-10 reps
RPE 9
9
Hip Abductor (Machine)
2
4-10 reps
RPE 9
10
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Hip Thrust (Barbell)
2
4-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
6
Leg Curl
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
8
Hip Adductor (Machine)
2
4-10 reps
RPE 9
9
Hip Abductor (Machine)
2
4-10 reps
RPE 9
10
Calf Raise (Leg Press)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Hip Thrust (Barbell)
1
4-8 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
4-10 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
4-8 reps
RPE 9
6
Leg Curl
1
4-8 reps
RPE 9
7
Leg Extension
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-10 reps
RPE 9
9
Hip Abductor (Machine)
1
4-10 reps
RPE 9
10
Calf Raise (Leg Press)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Pike Push Up
1
1-10 reps
RPE 7
5
Military Press (Barbell)
1
1
1
5 reps
3 reps
5 reps
65%
75%
85%
6
Pull-Up (Weighted)
2
4-8 reps
RPE 9
7
Barbell Row
2
4-8 reps
RPE 9
8
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
9
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
10
Dip (Weighted)
2
4-8 reps
RPE 9
11
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Reverse Pec Deck
2
4-12 reps
RPE 9
15
Lateral Raise (Cable)
2
4-12 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
17
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
18
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
19
Hanging Knee Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Pike Push Up
1
1-10 reps
RPE 7
5
Military Press (Barbell)
1
1
1
5 reps
3 reps
5 reps
70%
80%
90%
6
Pull-Up (Weighted)
2
4-8 reps
RPE 9
7
Barbell Row
2
4-8 reps
RPE 9
8
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
9
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
10
Dip (Weighted)
2
4-8 reps
RPE 9
11
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Reverse Pec Deck
2
4-12 reps
RPE 9
15
Lateral Raise (Cable)
2
4-12 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
17
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
18
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
19
Hanging Knee Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Pike Push Up
1
1-10 reps
RPE 7
5
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
6
Pull-Up (Weighted)
2
4-8 reps
RPE 9
7
Barbell Row
2
4-8 reps
RPE 9
8
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
9
Lat Pulldown (Neutral Grip)
2
4-8 reps
RPE 9
10
Dip (Weighted)
2
4-8 reps
RPE 9
11
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
12
Tricep Kickback
2
4-10 reps
RPE 9
13
Pec Deck (Machine)
2
4-8 reps
RPE 9
14
Reverse Pec Deck
2
4-12 reps
RPE 9
15
Lateral Raise (Cable)
2
4-12 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
4-10 reps
RPE 9
17
Bicep Curl (Dumbbell)
2
4-10 reps
RPE 9
18
Abs Crunch (Weighted)
2
4-8 reps
RPE 9
19
Hanging Knee Raise
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
1
1 mins
-
2
Jefferson Curls
2
5-10 reps
RPE 5
3
Gladiator Deadlift
2
5-10 reps
RPE 6
4
Pike Push Up
1
1-10 reps
RPE 7
5
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
6
Pull-Up (Weighted)
1
4-8 reps
RPE 9
7
Barbell Row
1
4-8 reps
RPE 9
8
Bent Over Row (Barbell)
1
4-8 reps
RPE 9
9
Lat Pulldown (Neutral Grip)
1
4-8 reps
RPE 9
10
Dip (Weighted)
1
4-8 reps
RPE 9
11
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
12
Tricep Kickback
1
4-10 reps
RPE 9
13
Pec Deck (Machine)
1
4-8 reps
RPE 9
14
Reverse Pec Deck
1
4-12 reps
RPE 9
15
Lateral Raise (Cable)
1
4-12 reps
RPE 9
16
Hammer Curl (Dumbbell)
1
4-10 reps
RPE 9
17
Bicep Curl (Dumbbell)
1
4-10 reps
RPE 9
18
Abs Crunch (Weighted)
1
4-8 reps
RPE 9
19
Hanging Knee Raise
1
AMRAP
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Dead Hang
1 Set
1 mins
-
2
Jefferson Curls
1 Set
1 Set
5-10 Reps
5-10 Reps
@5
@5
3
Gladiator Deadlift
1 Set
1 Set
5-10 Reps
5-10 Reps
@6
@6
4
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Zercher Deadlift
2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@9
6
Hip Thrust (Barbell)
2 Sets
4-8 Reps
@9
7
Lunge (Dumbbell)
2 Sets
4-8 Reps
@9
8
Leg Curl
2 Sets
6-10 Reps
@9
9
Leg Extension
2 Sets
4-8 Reps
@9
10
Hip Abductor (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
11
Hip Adductor (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
12
Calf Raise (Leg Press)
2 Sets
4-8 Reps
@9
13
Hanging Knee Raise
1 Set
1 Set
AMRAP
AMRAP
@8
@8
14
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 2
1
Dead Hang
1 Set
1 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Dip (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
6
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
7
Reverse Pec Deck
1 Set
1 Set
4-12 Reps
4-12 Reps
@9
@9
8
Shoulder Press (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
9
Barbell Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
10
Bent Over Row (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
11
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
12
Tricep Kickback
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
13
Lateral Raise (Cable)
1 Set
1 Set
4-12 Reps
4-12 Reps
@9
@9
14
Hammer Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
15
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
Day 3
1
Dead Hang
1 Set
1 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Thrust (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
6
Leg Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
7
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
8
Hip Adductor (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
9
Hip Abductor (Machine)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
10
Calf Raise (Leg Press)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 4
1
Dead Hang
1 Set
1 mins
-
2
Jefferson Curls
1 Set
1 Set
5-10 Reps
5-10 Reps
@5
@5
3
Gladiator Deadlift
1 Set
1 Set
5-10 Reps
5-10 Reps
@6
@6
4
Pike Push Up
1 Set
1-10 Reps
@7
5
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
5 Reps
65%
75%
85%
6
Pull-Up (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
7
Barbell Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
8
Bent Over Row (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
9
Lat Pulldown (Neutral Grip)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
10
Dip (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
11
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
12
Tricep Kickback
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
13
Pec Deck (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
14
Reverse Pec Deck
1 Set
1 Set
4-12 Reps
4-12 Reps
@9
@9
15
Lateral Raise (Cable)
1 Set
1 Set
4-12 Reps
4-12 Reps
@9
@9
16
Hammer Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
17
Bicep Curl (Dumbbell)
1 Set
1 Set
4-10 Reps
4-10 Reps
@9
@9
18
Abs Crunch (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
19
Hanging Knee Raise
1 Set
1 Set
AMRAP
AMRAP
@8
@8